AIDSRIDEDC FAQ Section 2: Training

This section contains these subjects:

• 2.1 Training Alone vs. Training Rides
• 2.2 How Should I Prepare for a Training Ride?
• 2.3 What Should I Bring on a Training Ride?
• 2.4 Hydration and Nutrition Tips for Training Rides
• 2.5 Training Plans

Please remember to read the training information in your Get Ready To Roll Kit! You'll find answers to many of your questions there.

2.1 Training Alone vs. Training Rides

Many people have successfully completed one or more AIDS Rides after training wholly on their own. For some people, this is a more comfortable choice; for others, it is dictated by their need for schedule flexibility.

We'd like to suggest, though, that you consider including at least some of the group training rides organized by the Training Committee in your preparation for the Ride. Safely completing a long road ride, like the Tour de Friends, requires not only physical fitness, but also some cycling skills. The training rides are a great way to get help from more experienced Riders (including, of course, our friendly ride leaders and sweeps), and to get answers to your questions. They're also a great way to meet some of your fellow Riders!

Look for the training ride schedules online at the Tour de Friends website.

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2.2 How should I prepare for a training ride?

Thanks to Darcy Schwartz for compiling this and the following section.

Make sure your bike is in good working order: air in the tires, shifting correctly, brakes working. Make sure you have given it a test ride before your first training ride and familarize yourself, if necessary, with how it handles. If it hasn't been ridden in a long time, a tune-up from a bike shop might be in order.

There is a Bike Fitness article available that describes how you can give your bike a quick check before you ride.

Choose a training ride based on your current fitness level. It's good to challenge yourself, but if you are a beginner, try to start with rides that use trails like Rock Creek and the W&OD. If you have questions about the level of the ride (terrain, traffic, amenities like water and bathroom availability on the route) call the ride lead or sweep.

If you do need to call the lead or sweep, plan ahead and do so in the week before the ride. Don't call them late at night or early in the morning.

Make sure you've gotten rest, eaten, and hydrated well the night before the ride. You should drink several bottles of water the day before riding, and eat a good, substantial breakfast before riding. Failure to eat will cause you to "bonk" (lose all energy) and by then, it's too late to replenish your body with food.

Plan ahead so you know where the meeting place is. Again, if you need to call the lead or sweep for directions, do not wait until the last minute. Give them time to call you back with the information if you don't reach them on your first try. Arrive early so you have time to prepare your bike, read and sign the safety waiver, look over the cue sheet, and meet other riders.

Pay attention to the safety speech and anything else the lead and sweep say. They may have important information to impart about route hazards or changes. If you have any questions, ASK!

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2.3 What should I bring on a training ride?

• Bike (This is pretty basic, no?)
• Helmet (You must have a helmet.)
• ID, medical insurance card (or photocopy), emergency contact number
• Water, sports drink, food (not all routes have places to buy this)
• Money
• Equipment to fix a flat: tire levers, patch kit or spare tube (that fits your size tires), pump
• First aid basics and any special medical supplies you might need (e.g, Epi-Pen, asthma inhaler)

Also, please make sure that your bike is ready for the ride. Have a look at Section 5.7   Checking Your Bike Before You Ride.

There is also a more comprehensive pre-ride check list available here, compiled by Sian Cook-Hallman-Coburg and members of the Training Team.

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2.4 Hydration and Nutrition Tips for Training Rides

Thanks to Lynn Kutner for compiling this section.

• Start hydrating the day before and drink before you start a ride - get in the habit of drinking LOTS of water!
• Eat a good dinner (pasta!) and get enough sleep.
• Eat breakfast - don't expect to feel energetic on an empty stomach (try things like bagels, oatmeal, pancakes, potatoes, etc. that have some substance and will keep you going for awhile).
• Have 2 full water bottles or a full "camelback" type system when you start a ride - there are not always convenient places to refill water, so bring plenty with you.
• Bring an assortment of snacks with you when you ride - Powerbars, Clif bars, Fig Newtons, bagels, pb&j sandwiches, etc. (easily digestable, carbs, etc.) Also bring money to buy more food & water.
• Try to eat every 10-15 miles (at least once an hour), even if you're just having a couple bites, your body will thank you.
• Drink frequently - you should be consuming 6 to 12 ounces every 15 to 20 minutes (about 1 water bottle an hour).
• Drink "sports drinks" (like Gatorade or Cytomax) to replace lost electrolytes.
• If you're not "peeing clear" - you're not drinking enough; dark yellow urine is a warning sign that you're headed towards dehydration.
• Consider bringing along some GU or ClifShot or similar energy gel - they're great for emergencies, like in the middle of a "bonk".
• Cycling at a 15 mile per hour pace for 1 hour burns 500-600 calories; this is not time to worry about going on a diet.
• Stay cool – when it's hot out, cool down with water and ice.
• Remember to eat and drink before you start to feel hungry or thirsty.
• Take care of each other - remind your friends to drink and eat!

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Perhaps the most important advice is this: don't try to undo the effects of being sedentary for five years in five weeks. One of the most common sources of injuries and other setbacks is over-training. Train sensibly -- it shouldn't be torture -- and you'll be just fine on the Ride.

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This page was last modified: Friday, 28-Mar-2003 16:54:34 EST
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